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Chicken and Broccoli Casserole

Chicken and Broccoli Casserole
Yield

8 servings (serving size: about 1 cup)

For crisper broccoli, remove it from the boiling water after three minutes. Serve with a simple green salad.

Ingredients

  • 3 quarts water
  • 1 (12-ounce) package broccoli florets
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1 (12-ounce) can evaporated fat-free milk
  • 1/4 cup all-purpose flour (about 1 ounce)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Dash of nutmeg
  • 1 cup fat-free mayonnaise
  • 1/2 cup fat-free sour cream
  • 1/4 cup dry sherry
  • 1 teaspoon Worcestershire sauce
  • 1 (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
  • 1 cup (4 ounces) grated fresh Parmesan cheese, divided
  • Cooking spray

Nutrition Information

  • calories 276
  • caloriesfromfat 25 %
  • fat 7.8 g
  • satfat 3.5 g
  • monofat 1.8 g
  • polyfat 1.1 g
  • protein 31.1 g
  • carbohydrate 18.9 g
  • fiber 2.1 g
  • cholesterol 66 mg
  • iron 1.6 mg
  • sodium 696 mg
  • calcium 365 mg

How to Make It

  1. Preheat oven to 400°.

  2. Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.

  3. Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.

  4. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.